Low Fat Soul Food Recipes

Weight Watchers Soul Food Recipes

Weight Watchers has a number of different kinds of food from Mexican to Italian and even soul food. They made sure not to deprive anyone of their favorite recipe. You can find of some their best soul food recipes below.

Healthy Soul Food Recipes: Low Fat & Easy

Not a lot of people would think they could eat soul food on a diet, but they would be mistaken. Check out this healthy barbecue shrimp recipe below:

Barbecue Shrimp Ingredients:

  • 1 cup tomato sauce
  • 1/2 cup Worcestershire sauce
  • 1/4 cup (about 1 lemon) fresh lemon juice
  • 1/4 cup fish stock or water
  • 4 tablespoon (about 8 cloves) minced garlic
  • 1 tablespoon white vinegar
  • 1 teaspoon olive oil
  • 3 tablespoon light brown sugar
  • 1 tablespoon chili powder
  • 2 teaspoon dry mustard powder
  • 1 bay leaf
  • 1 pound medium shrimp, peeled and deveined
  • 12 metal or wood skewers

Barbecue Shrimp Directions:

  1. Combine all ingredients, except shrimp and skewers, in a medium saucepan and bring the mixture to a boil for 5 minutes, stirring frequently. Cool to room temperature. Pour the sauce over the shrimp. Cover and refrigerate for 3 1/2 hours, turning shrimp once halfway through. When ready to cook, drain the shrimp, reserving sauce. Return sauce to a small pot and heat until boiling. Remove from the heat; cool to room temperature. Place 3 or 4 shrimp on each skewer.
  2. Heat a grill pan over medium heat. Cook the skewered shrimp until the shrimp are pink and firm to the touch.

Low Fat Sweet Potato Pie Soul Food Recipe

Low Fat Soul Food Recipes

Low fat soul food recipes can be hard to find, but there are some for fat free collard greens, low fat macaroni and cheese and low fat sweet potato pie.

Sweet potato pie from the South is the best kind of pie around. It may be more all-American than apple pie, but I am sure you can find a number of people who would contest that. Anyways, check out the recipe below for a low fat sweet potato pie recipe with only 221 calories in the entire pie:

Low Fat Sweet Potato Pie Ingredients:

  • 1 3/4 cups all-purpose flour
  • 1/4 teaspoon salt
  • 6 tablespoons chilled oil (canola or olive oil)
  • 1 extra-large egg white; lightly beaten
  • 1 1/2 teaspoons vinegar, either white wine or apple cider
  • Ice water as needed
  • 16 ounces sweet potatoes, baked till soft, with skins removed
  • 4 egg whites
  • 1/2 cup sugar or Splenda
  • 1 1/4 teaspoons cinnamon
  • 1/2 teaspoon ginger
  • 1/4 teaspoon cloves
  • 12-ounce can evaporated skim milk

Low Fat Sweet Potato Pie Directions:

  • Preheat oven to 350 degrees.
  • Mix flour and salt in a medium bowl. Add chilled oil and mix with fork until dough is crumbly. Mix in beaten egg white and white wine vinegar.
  • Using your hands, form dough into ball, adding ice water to the dough if it is still a bit crumbly.
  • Refrigerate about half an hour until cold. Roll dough on a floured surface until 1 inch thick.
  • Drape over 9-inch pie pan, being careful not to tear the dough. Trim off the excess pieces and discard. Bake for 7-10 minutes or until golden brown.
  • In a medium-size mixing bowl, mix sweet potatoes, egg whites, sugar, cinnamon, ginger, cloves and evaporated skim milk. Pour into the prepared crust and bake at 350 degrees F. for approximately 30 to 45 minutes, until knife inserted in center comes out clean.

Low Fat Macaroni & Cheese Soul Food Recipe

Dr. Oz is always a good person to turn too when you need some low fat recipes. He and Paula Deen came up with a great macaroni and cheese dish with half the fat and calories than the average macaroni and cheese dish. Get the recipe below:

Dr Oz Mac and Cheese Ingredients:

  • 2 cups whole wheat or regular elbow macaroni
  • 2 cups shredded reduced-fat cheddar cheese
  • 1/2 cup low-fat evaporated milk
  • 2 large eggs, lightly beaten
  • 1/4 cup reduced fat sour cream
  • 1 tbsp Dijon mustard
  • 1/2 tsp salt
  • 1/4 tsp cayenne pepper
  • 1/3 cup grated parmesan cheese

Dr Oz Macaroni and Cheese Directions:

  • Preheat the oven to 350°F. Coat a 13×9-inch baking dish with cooking spray.
  • In a large pot of boiling, salted water, cook the macaroni. Drain well and transfer the pasta to a large bowl. Add the cheddar and stir until the pasta is coated and the cheese has melted.
  • In a medium bowl, whisk together the evaporated milk, eggs, sour cream, mustard, salt and cayenne pepper. Add the milk-egg mixture to the macaroni and cheese and stir well to combine. Scrape the mixture into the prepared baking dish and sprinkle the parmesan evenly over the top. Bake until golden brown and crispy around the edges, 35 to 40 minutes.

Fat Free Collard Greens Recipe

It can hard to find delicious collard greens that are fat free, but the recipe below uses some soy bacon bits to make this dish just as tasty as the original, without all the fat.

Fat Free Collared Greens Ingredients:

  • 2 bunches of collards
  • Vegetable bouillon
  • 1 tsp crushed garlic
  • 1/3 cup Bac Uns (soy bacon bits)
  • 2 tsp liquid smoke, hickory flavor

Fat Free Collared Greens Directions:

  • Put everything in a large pot and bring to a boil. Lower the heat to medium or so, cover, and simmer for about 45 minutes or so, until the leaves are tender but not mushy.
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